Getting enough exercise year-round is a challenge. With autumn yard work completed and snow on the way, we risk turning into couch potatoes! According to the Department of Health and Human Services, only 23% of adults get the recommended amount of moderate exercise: 30 minutes, five days a week. For those who don’t belong to a gym or own exercise equipment, here are ways to maintain fitness during the winter cold.
There are four goals of any exercise routine: endurance, strength, balance and flexibility. For endurance, you can briskly walk a circuit in your house, climb your stairs (every other step is best) or put on your favorite music and dance! Do any of these in five-minute intervals or even during TV commercials. Remember you need a half hour of exercise per day, and these short bursts can add up quickly.
For strength, soup cans or water bottles can work as hand weights. Resistance bands are cheap and build up arms, legs and core. There are many excellent floor exercises for abs and thighs, and the National Institute on Aging (www.nia.nih.gov) has details for simple workouts.
Balance is crucial at any age to avoid falls, and it’s easy to work on indoors. Every time you get up from a chair, sit back down and stand again. Repeat three times. Or hold the kitchen counter (if needed) and stand on one foot for 10 seconds, then repeat with the other foot. Do this three times. Go up on your toes with both feet, hold for 10 seconds and repeat three times. Make sure you’re wearing sneakers! Tai Chi, a moving meditation based on the martial arts, is also excellent. You can find classes online or at the Pine Plains Free Library (518-398-1927).
Stretches, such as toe touches, lunges and squats, improve flexibility. The Mayo Clinic website (www.mayoclinic.org) has easy and complete regimens. Yoga is also great for flexibility. YouTube has thousands of instructional videos, and many studios offer classes online. The library also has yoga DVDs and classes at little or no cost.
For all-around exercise, vacuuming or doing laundry can actually be a good workout! Put on energetic music and set time limits that will encourage you to move more quickly. For those who have a Medicare Advantage Plan and have signed up for Silver Sneakers, memberships are free at participating gyms.
And don’t forget you can still go outdoors. Shoveling is great exercise but has risks attached and will be covered in a future article. Consider walking, hiking, ice skating, cross-country skiing, building a snowman, and walking your dog (or your neighbor’s!), but keep a few things in mind. Warm up for a few minutes first inside—march in place, do jumping jacks and arm circles. Make sure you’re properly hydrated. Dress in thin wool blend or sweat-wicking layers and maybe wear a windbreaker over your coat to protect against rain and the Pine Plains wind. Beware of ice, a common cause of falling for all ages. Stay on shoveled streets and paths, and consider attaching lightweight grips to your shoes.
If you have chronic health problems like asthma, heart disease, or Raynaud’s syndrome (fingers and toes get easily numb and risk frostbite), first consult your medical professional. The CDC recommends avoiding exercise if it’s below 5º.
Make winter fitness a priority. Not only will you improve your health and longevity, you’ll also avoid the body aches caused by spring gardening!